"My big toe is killing me, and I just want to get back to my walks." I hear this every week in my clinic in Tauranga.

A stiff, painful big toe might sound like a small problem, but it can quietly take over your life. Walking the dog, a round of golf, a wander along the beach, even a dance in the kitchen can start to feel like more trouble than it's worth. Many of the people I see are active, busy 40 to 70 year olds who aren't ready to slow down, and they shouldn't have to.

The good news is that for many people there are options beyond surgery, orthotics or painkillers.

What is big toe arthritis?

Big toe arthritis (often called hallux rigidus) affects the joint at the base of your big toe. Over time the joint can become stiff, sore and less able to bend. That matters, because your big toe needs to bend every time you push off to take a step.

Common signs include:

• Pain or stiffness in the big toe, especially when walking, going up stairs or rising onto your toes
• A bony lump on top of the joint
• Swelling or redness around the joint
• Pain that's worse in thin or high-heeled shoes
• Walking on the outside of your foot to avoid the pain, which can lead to aches in your knees, hips or back

Why the usual advice often falls short

Most people I see have already tried a lot before they come to me. Here's what they've usually been told:

• Rigid shoes or stiff-soled footwear. These can ease pain by stopping the toe bending, but they don't help the joint move better. Over time the foot can become even stiffer.
• Painkillers and anti-inflammatories. These can take the edge off, but they don't address why the joint is stiff in the first place.
• Injections. Some people get short-term relief, but the effect often wears off.
• Orthotics. They can help some people in the short term, but they rarely fix the cause. Orthotics will work for a percentage of people, but not everyone.
• Surgery. For some people this is the right path, but it's a big step with recovery time, and many people would rather explore other options first.

None of these are wrong, and each has its place. But if they haven't worked for you, it's worth looking at what's happening in the foot as a whole.

How Foot Mobilisation Therapy can help a stiff big toe

Since founding Corrective Foot Solutions in 2017, I've focused on Foot Mobilisation Therapy (FMT). It's a gentle, hands-on treatment that aims to restore movement to the stiff joints of your foot, including the big toe joint.

Your big toe doesn't work alone. When joints further back in the foot become stiff, the big toe often takes extra strain. FMT looks at the whole foot. I use gentle mobilisation techniques to help free up stiff joints, then give you simple exercises to strengthen your feet and keep that movement.

The aim is to reduce pain, improve how your foot moves, and help you become self-sufficient, so you're not relying on gadgets or tablets long term. Everyone is different, and results vary from person to person, but many people notice changes over a course of treatment.

Lesley's story

Lesley came to see me after her big toe arthritis had started to take over her very active life. Here's what she shared:

"My arthritic big toe was so painful it put a stop to me enjoying my energetic life. I want to be able to walk my dog out without tears. All the 'advice' I had been given didn't work... until I went to Foot Solutions. I'm only one third into my 'therapy' and already... walking, power walking, running up steps with a smile on my face, dancing at work. LOL. My dog is getting her exercise. By the time I have done my full 'treatment', I look forward to a painless life."

Lesley

I love hearing stories like Lesley's. Individual results vary, and everyone's feet are different.

Simple things you can try at home

These gentle tips are a good starting point. Stop if anything causes sharp pain.

1. Gentle toe mobility. Sitting down, use your hand to slowly bend your big toe up and down within a comfortable range. A few minutes a day helps keep the joint moving.
2. Choose kinder footwear. Look for shoes with a wide toe box and a flexible sole, so your toes have room to spread and your foot can move naturally. Avoid narrow, pointy or high-heeled shoes where you can.
3. Strengthen your calves and feet. Gentle calf stretches against a wall and simple foot exercises, like spreading your toes or scrunching a towel, help support the whole foot.
4. Keep moving. It's tempting to rest completely, but gentle activity like walking on flat ground or swimming helps keep joints healthy. Pace yourself and build up slowly.

When to see a podiatrist

It's worth getting your foot checked if:

• Your big toe pain has lasted more than a few weeks
• It's stopping you from walking, exercising or doing things you enjoy
• You've noticed a growing lump, swelling or reduced movement
• You're changing how you walk to avoid the pain
• Home care and the usual advice haven't helped

Ready to get back on your feet?

If a stiff, painful big toe is holding you back, come and see me. We'll take a proper look at your feet and work out whether Foot Mobilisation Therapy is right for you.

Book online: book an appointment online Call: 07 925 0269 Visit: 1260a Cameron Rd, Gate Pa, Tauranga

This article is general information only and isn't a substitute for personal advice. Please see a health professional about your own situation.